Max Heart Rate Calculator — Age-Based Estimate
Estimate maximum heart rate from age using common running formulas. A starting point for heart rate zone training and effort guidance.
This calculator gives a rough estimate of maximum heart rate from age. When you enter your age, it also shows a heart rate zones table based on percentages of that maximum — a quick way to plan easy runs, tempo work, and intervals.
Age-based estimates are convenient, but they can be quite different from your true maximum heart rate. A field test (for example, a short hard effort after a thorough warm-up) or a lab test will usually give a more accurate result than an age-based estimate at 40, especially if your training zones feel consistently too easy or too hard.
For more personalised zones, the heart rate reserve calculator uses the Karvonen formula and also accounts for resting heart rate. If you only need a rough starting point, the zones table here is the simpler option.
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